Tag Archives: Cardio

Health Perks of Playing Golf

28 Thursday Apr 2011

Posted by in Cardio, Exercising, Golf, Metabolism, Sports

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This week I started golf lessons. I’m not a beginner. I’ve actually started playing the game 15 years ago while living in picturesque Connecticut. Back then, I bought my first set of clubs, took lessons from a pro and off I went. I immediately fell in love with the sport and was hooked. Soon I was playing up to four times a week on four different courses. I played rain or shine, joined a ladies league and carried my clubs with me everywhere I went in the trunk of my car, just in case I decided to hit the range or play an unexpected round.

Just like every now and then I hire physical trainers to change up my gym routines or to focus on certain areas, I also like to work with a golf pro to improve my swing and my game. No longer living in Connecticut, I don’t come close to the amount of time I use to put into the game. With numerous days between rounds, I feel I’m a bit off my game and losing my swinging touch. So now I’m back to a pro to hopefully correct any bad habits I may have developed and to sharpen my game all around.

Golf is a very popular sport worldwide and can be played at all ages. First invented on the coast of Scotland in the 15th century, there are over 50 million golfers in the world, more than 11,000 golf courses in just North America and nearly 32,000 courses found all over the world. Over 22% of the players are female, including Kathy Whitworth who has won 88 professional tournaments during her amazing career—more than any other male or female golfer in history.

While golf may seem more leisure and strategic than an exerted workout, there are some undeniable health benefits to playing a round. It is a form of physical exercise and it does use muscles in the entire body. And it can provide benefits ranging from improved circulation to improved flexibility and better balance.

Golf movements consist of walking, swinging, squatting, twisting, bending and lifting. Golfers can experience increased strength, mobility, hand-eye coordination and range of motion. The sport is also good for weight control if you choose to skip the cart and pass on the cold beverages. And a long four-hour-day on the course can lead way to a great night’s sleep. The following are additional benefits.

Cardio. You can get a good cardiovascular workout when walking an entire golf course. While buzzing around in one those carts is great fun, it also takes away a great opportunity from working up a good sweat. Walking is a good low-impact cardiovascular activity that gets the heart pumping. Research shows walking several miles around a varied terrain course has the same health benefits of a full 45-minute fitness class.

Strength. Carrying your bag of clubs of approximately 30 pounds is a simply way to add resistance training and muscle strengthening while walking the 18 holes. It will help to strengthen your core, arms, legs and shoulders and improve your overall muscle mass. Swinging your clubs will also help to tone up those very same muscles.

Metabolism. Walking a course will help to burn fat, improve your good cholesterol levels and speed up your metabolism. It’s been noted that a round of golf burns about 300 calories per hour in a 150 pound individual while carrying clubs, 230 calories when riding the cart and 200 calories when just hitting balls at a driving range.

Vitamin D. Playing out in the sun for a few hours has the benefit of soaking up the valuable Vitamin D from the sun without a second thought. Vitamin D is essential for having strong bones, regulating the amount of calcium and phosphorus in the blood, and helping to control the growth of skin cells.

Additionally, golf is a great stress reliever and helps to strengthen your eye-hand coordination. Risk of an injury is low, but like any other sport you should still warm up and stretch before playing, especially your back, shoulders and arms. Lift and carry clubs safely and remember to wear sun protection. Stay hydrated; drink water before, during and after your game. And the best part? Just having fun with a group of friends!

Be Fit. Be Strong. Be Well.
Adriana

My Secrets to Aging Well – Part 1

14 Monday Feb 2011

Posted by in Abdominal Muscles, Anti-Aging, Cardio, Exercising, Fitness Classes, Health and Wellness, Running

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Yesterday was my birthday; I turned 40-something. I wasn’t ashamed to admit my age to those around me since I very easily look 10 years younger. Whenever I tell my age, all respond, “Noooo! Really?” in total disbelief, which of course puts a grin on my face as it would anyone hearing those words.

In celebration of my special day, I took myself shopping to some of my favorite clothing stores. I easily slipped into my standard XS or size 0. While changing in the dressing room, I smiled to myself and felt very blessed as my body still looks only 25 with its firmness and sleekness.

At 5’4″, I weigh 100-105 pounds. I am very tone and still very solid with just the right amount of muscle definition; not to the point I look like a body builder, but to the point one can tell I go to the gym regularly. No belly fat. No saddle bags. No double chin.

My facial skin shows no wrinkles, only a hairline which no one else notices but me. My Italian olive skin keeps a year round slight tan while my dark chocolate brown hair falls past my sculpted shoulders. And to top off my younger-than-my-age look, I dress the latest fashions and keep my hair cut to current trends.

So how do I do it? Besides dressing the part, how do I stay so young and fit looking? What are some of my secrets that have defied the aging process? What is my regimen like to achieve such lasting results?

Well, there’s a lot that goes into it how I have evolved to where I am today. All has been a way of life for me from the very beginning, with my parents’ own healthy ways, and have continued to develop throughout my life. I fell in love with sports and fitness at a very young age, so working out is like playing to me. I have never smoked, rarely drink alcohol and always pay attention to health in the news. I also maintain a balanced lifestyle of work, family and fun with as little stress as possible.

My Schedule. I am Type A and have an enormously high energy and endurance levels as anyone close to me can vouch. I am ambitious, driven and determined; the Energizer Bunny without any given caffeine. Here’s a quick rundown of what I do weekly to stay fit. I run six days, lift three to four, abs six to seven days, yoga one to three times a week, Pilates three times, cycling once, swimming one to three times, and finally boot camp and lift-it classes once a week each. Yes, that’s all in one week. Yes, I do have a full-time job and thensome. Maintaining my workout regimen is a priority for me. I love doing it and I love the payoffs.

 

Running. This is my number one, must do workout activity. If I just have 30 minutes to workout, this is how I will spend it. Depending on my availability and if I’m on a treadmill versus outside, I run 4-5 miles a day, six days a week. If I am training for an event like I am now, then one of the days I will reserve for a long run and run a higher mileage based on my planned out schedule. I prefer to run outside as I enjoy the fresh air and scenery and like the end results I see on my body better. I do believe running outdoors versus on a treadmill are two different types of running (like swimming in a pool versus the ocean) and exert certain leg muscles differently.

 

Abs. I love working my abs and do so almost daily. I start out with a warm up, 100 crunches on a fitness ball followed by 25 sit-sups with a six pound medicine ball, twisting my torso side-to-side when I’m in the almost upright position. Next, 300 straight on crunches with my legs at three varying angles to catch the three areas of my abs. Then 200 crunches on the ground with my lower torso turned 90 degrees left, then another 200 twisted right. This is followed by 300 sit-ups with bent knees and hands behind my head. In between each 100, I do 25 reps of hand reaches. I wrap up with three sets of toe-to-toe beats while still on my back, then I flip over for planks. Remember, good form is very key and pulling your belly button to your spine at all times is a must or else you will build out.

 

Check back next week when I continue to share how I stay fit and young looking. I’ll discuss what I do for weight training, fitness classes, swimming, cycling, diet, skincare and sleep.

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 2

07 Monday Feb 2011

Posted by in Abdominal Muscles, Diet, Exercising, Health and Wellness, Weight Training

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In Part 1 of this blog, I introduced the theory of a five-part winning combination to achieve amazing abs (cardio + weight training + abdominal exercises + diet + genetics), the dangers of not having a slim waistline, how your genetics play a role and why cardiovascular exercise is so important. In Part 2, I am going to discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

3) Weight Training. Most men and women tend to lose muscle mass with age due to inactivity, causing a slower metabolism.  But the more muscle mass you have on your body, the more fat you will burn on a daily basis – regardless of your age. So building and maintaining your muscle mass is also very important in achieving and retaining your abs. With an ongoing, regular strength-training program using weights (30-45 minutes, three to four times a week), loss of your muscle tissue can be prevented and carved abs can be achieved. This can be accomplished with circuit training or free weights. If you need to, start with lighter lights and higher repetitions and work your way heavier and stronger.

 

4) Abdominal Exercises. There are three main muscle groups in your abdominals:rectus abdominis, transversus abdominis, and the internal and external obliques. These muscles are the only group that can be worked daily, and I highly recommend it. Even if it’s just for 15 minutes a day, do it since working these muscles regularly and consistently is key in achieving great abs. Seven great abdominal exercises are: 1) Sit ups with a dumbbell or medicine ball for that extra push; 2) Leg raises from the floor, bench or in a captain’s chair; 3) Stomach crunches on a mat or on an exercise ball; 4) Vertical leg crunches on the floor; 5) Reverse stomach crunches on a mat or bench; 6) Planks on your elbows with both planted toes or one raised leg; and 7) Bicycle peddle from your back and on a mat. Also, both yoga and Pilates are excellent for your abs as they focus on strengthening your core.

 

5) Diet. Your diet is another clincher in all of this mad methodology. To have great abs, you have to get rid of the extra layers of fat hiding them as excess food tends to accumulate around the middle. Start by cutting out the wrong foods and eating the right ones in small meals throughout the day. Eliminate all of the sugars from your diet and avoid foods containing simple and complex carbohydrates. This includes most whites, such as bread, pasta, chips, fries, and saturated fats. These calories go right to your waistline. Stay away from alcohol and soda, skip all junk food and pass up on foods with a high salt content that cause water retention. Steer clear of gassy foods that can cause bloating, including wheat, bananas, broccoli and many others.

Some of the good foods to eat include those high in protein like tuna, salmon, eggs and foods that are high in fiber like fruits, vegetables, whole grains. While dairy is high in fat and should be limited when going for the six pack, eating a daily serving of a probiotic-rich food like yogurt helps your digestive system to break down your food, preventing potential gastrointestinal issues that can keep you from having a flat stomach. Also, drink plenty of water, which should always be your first beverage of choice. Six to eight 8-ounce glasses of water is ideal. If you are dehydrated, your body retains water in retaliation and you may end up with extra excess pounds around your middle.

Some final tips: Remember, there is no way to target fat loss just in your stomach area, but your exercising and dieting will help do the trick. To get started on your sculpted abs, you will need to do two things – build muscle and lose fat. If you feel you have hit a plateau, change up your exercise and cardio and switch up your diet. When eating, chew each bite at least 10 times before swallowing. If you eat fast, you are more likely to swallowing air, which also can deposit around your middle. Lastly, make sure you get a good night’s rest of 7-8 hours of sleep as lack of sleep increases the likelihood you will gain weight.

There’s no better time than the present. Get going on achieving your amazing abs

Be Fit. Be Strong. Be Well.
Adriana

Achieving Amazing Abs at Any Age – Part 1

31 Monday Jan 2011

Posted by in Abdominal Muscles, Cardio, Diet, Exercising, Health and Wellness, Metabolism

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Having beautiful sexy abs is not just for the underwear and swimsuit models, fitness competitors or for the very young.  If you work hard, watch the quality and quantity of your food intake, and are truly dedicated and persistent, your flat abs can be eventually achieved.

Unfortunately, there are no shortcuts to whittling your waist or ways to drop pounds just around your middle. Plain and simple, attaining amazing abs is a winning combination of cardio + weight training + abdominal exercises + diet + genetics. Of course, being discipline about your regimen is a given as well as your time, commitment and patience. It can be a lot of work, but the effort is well worth it. When your body looks great, you feel great not to mention that endorphin high that kicks in.

Even if you might not care that you don’t have flat abs, the pitfalls and dangers of not having a lean middle are many. Belly fat (or visceral fat) is very unhealthy as it rests deep in your abdomen, surrounds your organs, and secretes toxic hormones. Study after study shows that extra weight around your middle increases your risk of heart disease, hypertension, cancer and dementia. Those at even higher risk are women with waists larger than 35 inches who are more than twice as likely to die of heart disease as women whose middles measure less than 28 inches. A waistline of 32 inches or more places you at higher risk of Type2 Diabetes.

So what about those nice set of abs? The key in the five-part equation to achieving amazing abs is figuring out the right combination that works best for you since it differsfor each of us. You might have to diet more, run further, lift longer and/or crunch harder to achieve your six-pack if you don’t have the God given genetics. If you do have the good genes, well you are one of the lucky ones and get to work a little less at it.

In Part 1 of this blog, I am going to discuss the first two parts of the winning combination, how your genetics play a role and why cardiovascular exercise is so important.

1) Genetics. When I say genetics play a role in this winning combination, I am referring to your natural body build and own metabolism. These are a factor of how hard you will have to work to achieve your amazing abs. Those with a heavier body frame and weight, by nature, are going to have to work harder than those who are naturally small and lean. But those who are larger, oftentimes have more muscle mass and therefore burn more calories quicker.

We also all know that metabolism is the process that your body burns calories and turns food into energy. The higher your metabolism, the more calories you will burn. If you feel your metabolism is too slow, the best way to increase it is with exercise as metabolism is primarily driven by your muscles. The best way to raise your natural metabolism is by eating small meals throughout the day, ideally six, to keep your body engine running and churning. It causes your metabolism to speed up and lose weight. If you skip meals thinking it will work quicker, your body’s metabolism will actually slow down as it tries to conserve fat and protect you against starvation.

 

2) Cardio. Your cardio workout is an extremely important step in achieving amazing abs. Have you ever seen a professional runner with a bulging belly? Need I say more? You can burn 100 to 500 calories depending on how hard you work, how long you exercise and how much you weigh. Exercises like running, swimming and spinning will help you shed the extra pounds. Since your abdominal muscles are very active during these workouts, it will help tone your abdominal muscles. A 30-45 minute cardio workout, at least 5 days a week, is best as it will make an impact on your abs when combined with a healthy balanced diet, abdominal exercises and strength training.

Be certain to check back next week when I discuss how weight training fits in, some of the best abdominal exercises for flat abs, an overview of what your diet should look like, and some final go get ’em tips!

 

Be Fit. Be Strong. Be Well.
Adriana